Modify any exercise to suit your fitness level with these simple adjustments

Easier: squat

Band-assisted squat: Place a stretchable band around a chinup bar and stand just behind the bar. Hold the band with both hands as you squat until your thighs are parallel to the floor. Stand back up.

Why it works: The band lends stability as you squat, and assists your legs as you press back up to the starting position.

Easier: deadlift

Elevated straight-leg deadlift: Stand between two 6- to 12-inch-high boxes with your knees slightly bent, holding a barbell with an overhand grip. Bend at your hips and lower your torso until the barbell touches the boxes. Pause, and return to an upright position.

Why it works: The boxes limits your range of motion, helping you master the deadlift. Discover five other smart shortcuts to bigger muscles.

Easier: chinup/pullup

Negative chinup/pullup: Stand on a box beneath a pullup bar. Grab the bar and jump up, pulling your chest to the bar. Then take 6 to 10 seconds to lower yourself until your feet touch the box. Repeat.

Why it works: Slowly lowering your body can help build your upper-body muscles and increase the pulling power you need for chinups or pullups.

Easier: barbell bench press

Negative pushup: This isn't a bench press, but it provides the same benefit. Perform a pushup, and take 6 to 10 seconds to lower your body as you keep your core tight. Once you're an inch above the ground, explosively push your body back up.

Why it works: When you slowly lower your body, you activate more muscle fibers, increasing your chest, back, and triceps strength. And be sure you don't believe any of the five muscle myths holding you back.

Easier: plank

Kneeling plank: Assume a pushup position, but rest on your forearms and your knees. Your body should form a straight line from shoulders to knees. Brace your core and hold the position as long as you can.

Why it works: Bending your knees reduces the weight your core has to support. Also, if you feel back pain when you do regular planks, this eases tension.

Harder: squat

Why it works: When you sit, you kill the weight's momentum; to rise again, you need to use your lower-body muscles more. That teaches your body to move explosively. Learn eight additional weightlifting fixes for more muscle.

Harder: deadlift

Straight-leg deadlift with shrug: Hold a barbell at arm's length in front of your hips, using an overhand grip. Bend at your hips and lower your torso until it's almost parallel to the floor. Pause, and then come back up and shrug your shoulders.